Perhimpunan Reumatologi Indonesia
Indonesian Rheumatology Association

Exercise, Fatigue and Photosensitivity in Odapus

Just like other people, people with lupus (Odapus) need to exercise regularly or do some form of exercise, and most Odapus can participate in some form of activity. All exercise plans should be discussed with a doctor to maximize results and minimize possible harm.

Activities such as walking, swimming, cycling, light exercise ( low-impact) , some types of yoga, Pilates, stretching exercises, or using elliptical exercises will strengthen your bones and muscles without causing bothersome arthritis and helps lower the risk of osteoporosis. It’s a good idea to do a variety of exercises, so all muscles can move.

If you experience joint swelling or muscle pain, you should avoid or at least limit activities that can stress your joints and muscles, such as jogging, lifting weights or strenuous exercise ( high-impact) . < / p>

If you find that you tire easily when exercising, then you should encourage yourself more. The most important thing to remember is not to give up exercising, because muscles that are not used will weaken quickly.

Regular exercise and even simple movements can:

– reduce or minimize stress
– help keep your heart healthy
– improve muscle stiffness
– increase muscle strength
– help prevent osteoporosis
– increase the range of motion of the joints


80 percent of Odapus are experiencing fatigue. In some Odapus, fatigue is the main symptom & nbsp; and even to the point of forcing them to stop working. It is not clear why extreme fatigue occurs in many Odapus, but disease activity, pain, age, and medications, as well as poor physical and mental health and lack of good social support all play an important role.

In addition, feelings of helplessness, depression or anxiety, smoking, and lack of exercise were all associated with fatigue in lupus. Before a doctor can conclude that fatigue is related to the above factors, any treatable causes of fatigue (eg anemia, kidney failure, or hypothyroid ) must be ruled out.

Doctors experienced with lupus can recognize the harmful and even deleterious effects that extreme fatigue has, and research is being done to learn more about how to deal with these problems. Getting regular exercise and being part of a support group ( support group ) can prove to be very helpful.

Tips for Overcoming Fatigue

    • – Plan activities with periods of rest.
    – Establish a good sleep pattern.
    – Plan ahead, for example, buy gifts & nbsp;
    – Prepare food in advance.
    – Eat a healthy diet and exercise regularly.
    – Stop smoking when you smoke.

Is rest

Adequate resting is very important for Odapus, especially during periods of disease activity ( flares ). Damaged muscles and arthritis need rest to heal. Rest is also important in reducing fatigue. Although everyone has certain sleep requirements, at least seven hours of sleep a night is recommended for Odapus. It’s important to realize that too much sleep isn’t healthy either. Spending all day in bed can weaken your muscles, which can contribute to feelings of fatigue. Naps during the day may be helpful and even necessary when lupus is active ( flares ). Try to give extra time in your daily schedule to rest.

Sensitivity to Light

Two-thirds of Odapus are sensitive to ultraviolet rays, either from sunlight or from artificial light, such as fluorescent lamps, or both. Whether you are photosensitive or not, you should limit your exposure to ultraviolet rays, especially outdoors, as excessive sun exposure can cause active lupus ( flares ).

Any Odapus who will be outdoors for more than a few minutes must use a sunscreen with a sun protection factor (SPF) of at least 30 that can withstand ultraviolet A (UVA) and ultraviolet B (UVB) rays. Sunscreen should be worn thoroughly, especially for the neck, ears and areas that are often affected by skin problems.

It is also helpful to wear the right clothes, such as wearing a wide hat, long-sleeved shirt, and trousers. If you spend a large amount of time outdoors, you should wear clothing made of sun protection cloth. Sunbrellas , umbrellas made with sun protection, are also available.

Since UVB rays are most intense between 10 a.m. and 4 p.m., you should try to plan your outdoor activities in the morning, evening, or at night. Also note that UV rays are stronger at higher altitudes and when they are reflected by snow or water.

Ultraviolet rays also come from common indoor fluorescent lamps commonly found in offices and shops. Light shields covering fluorescent lamps can be ordered from different manufacturers. If you are very sensitive to light, look for a light shield that has a nanometer reading of 380 to 400. This guarantees complete filtering against UVB and UVC (especially damaging skin cells that are affected), and most UVA. If you are very sensitive to light, you may want to consider wearing a wide-brimmed hat when visiting shops or other public places.

Source: Lupus Foundation of America